6 Benefits of "Writing Meditation"

The harder-working and more considerate of others you are, the more prone you are to self-criticism andfeeling uneasy.

Recently, as I've been spending more time with my planner and facing myself, I learned about a stress-relief method called"Writing Meditation", so I want to try it.


"Writing Meditation" is said to be a form of mindfulness that has even been adopted into Google's leadership program.

The process involves[setting a time and writing down whatever comes to mind based on a given theme].

It means that the brain, exhausted from processing information from smartphones, is activated into a self-thinking mode through the act of "writing," allowing you to solve problems.

In particular, it is said that the following six effects can be observed.

The 6 Benefits of "Writing Meditation"

✅It becomes mental strength training
　By noticing words or thought patterns that appear repeatedly while writing, you realize your "habits" and build stress resilience. Accepting your multifaceted nature becomes mental strength training.

✅You become able to set priorities
　By writing down your true feelings, small, vague issues become clear. By visualizing them, your thoughts are naturally organized, and you can set priorities.

✅You become able to pose questions to yourself
　Even if you feel anxious thinking about the future, you can ask yourself "how do I want to live?" and become able to move forward with your feet on the ground.

✅Self-esteem increases
　If you keep writing, you will realize that the seeds of growth lie within failure. You realize that you aren't "no good," but rather that you have room to grow and change. By writing, you can objectively accept yourself.

✅Understanding of others improves
　Many relationship tangles are due to differences in perception. By writing down events and emotions separately, you can become calm. Even regarding that person you hate, you can think broadly, such as (maybe they were just rushing because they had no time) or (I can't change the other person, so I won't worry about it).

✅Immune function is improved
　In clinical psychiatry, stress relief and improved immune function through writing have been reported. It has healing effects on the mind and body and can help maintain health.

Basic Method

⏰Time to do it
[5 minutes]

🏠Place to do it
[A quiet place where you can concentrate]

🖋What to prepare
[Writing utensils that write smoothly and paper]

💡Recommended themes
★What are somewords that are kind to yourself?
★What are things you canget absorbed inand lose track of time? Why were you able to get absorbed in them?
★Ifyour 10-years-older selfcould tell your current self something, what would it be?
★What can I doto not diedoing things I hate?
★What is the difference between how you spend time you feel ismeaningfuland when you feel you've wasted it?
★What is asmall rewardyou want to give yourself today?


❗️Points when writing
・Don't try to organize it in your head
・Write facts
・Don't worry about typos, etc.
・Keep your hand moving

I tried it with a self-made refill

The basic method is as written above, but I thought it would be difficult to start drawing on a blank sheet of paper, so this time I want to try it with aself-made refill.

I was feeling uneasy because I couldn't keep up with the "10-minute walk" that I wanted to make a daily habit, so I wrote about how I could keep it up in a self-questioning format.

Enlarged version👇

Another version of me willinterject.

When you finish writing,reflecting on it is part of the set, and you'll find things you didn't even notice yourself.
I underline words that appear often or words that surprised me. Because I break them down into small pieces, it became easier to take action.

I also write down things that made me feel uneasy in relationships in the same way. I write down what happened, and then the other version of me interjects with "Why were you annoyed?" "What did you want?" "Why would the other person do that?" and I think about it objectively. When you write it down, you feel veryrefreshed!

And once a month, I do a rough review.

A zoomed-in view👇

Within the month, I can understand what was bothering me, my thought patterns, and my personal tendencies. It has become easier to break down stress than before, and above all, rather than overthinking things, I have become more capable of taking action to solve them.

"Writing Meditation", when continued, also serves as training to bring your consciousness back from a state of worrying about the past or future to the "present" state of writing on paper. Just as muscle training isn't built in a day... I feel that by continuing it, a solid, unwavering core is formed.

Thank you so much for reading this far😊❣️
I hope to see you in the next article.

Reference
Nikkei Woman March 2021 Issue "100 Ways to Protect Your Heart"

Soul Note (Rina Mirai)

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